Dijon Mustard Chicken and Spiced Sweet Potatoes Sheet Pan

Dijon mustard chicken with cinnamon and cayenne pepper sweet potatoes plus zucchini all baked on a sheet pan for easy meal prep.

Dijon Mustard Chicken and spiced sweet potatoes sheet pan meal

Why You’ll Love This Dijon Mustard Chicken for Meal Prep

The flavors of the chicken and sweet potatoes will make you look forward to eating your meal prep. It provides 47 grams of protein, 43 grams of carbs, 8 grams of fiber, and 10 grams of fat. These macronutrients will keep you full and satisfied.

Vegetables add nutrients. Sweet potatoes provide potassium and vitamins A, several of the Bs, and C. Zucchini is high in antioxidants. This meal hits all the macros you want as well as micronutrients your body needs.

Sheet pan meals are one of my favorite ways to save time and reduce clean up. Everything bakes on a large sheet pan. Once it is all in the oven, everything else can be cleaned up.

Dijon Mustard Chicken with Spiced Sweet Potatoes meal prep in containers

Meal Prep Saves Money

I shopped at Trader Joe’s for this meal. I live in California and these were my prices:

  • 2 lbs. chicken breast: $7.12
  • 3 zucchini: $2.49
  • Dijon mustard: $1.99  
  • 2 sweet potatoes: $1.78

That comes out to $2.68 per meal! I already had olive oil, cayenne pepper, and cinnamon at home. Those would increase the price upfront, but I use those for lots of recipes so price per use would still be minimal. I only used 1/3 cup of the mustard jar, leaving enough to make this recipe a few more times. Meal prep can save money compared to eating out.

Ingredients

  • Sweet potatoes: the main fiber source of the meal. Sweet potatoes also provide potassium and vitamins A, several B, and C.
  • Cinnamon and Cayenne Pepper: I love the mix of sweet and spicy on my sweet potatoes.
  • Chicken Breast: the protein.
  • Dijon mustard, olive oil, cayenne pepper: adds great flavor to the chicken. The mustard contains vinegar and white wine to act as the marinade to make the chicken tender and juicy.
  • Zucchini: adds more fiber and high in antioxidants.

How to Make Dijon Mustard Chicken with Sweet Potatoes and Zucchini

Prepare Spiced Sweet Potatoes

Preheat oven to 400°F. Line large sheet pan (or 2 sheet pans if needed) with foil. Wash and peel sweet potatoes. Cut sweet potatoes into 1-inch pieces. The smaller the pieces, the faster they cook. Use a medium mixing bowl to combine the sweet potatoes with olive oil, cinnamon, and cayenne pepper. The mix of sweet and spice is delicious! Mix until sweet potatoes are evenly coated. Then, add potatoes to one side of the baking sheet. If potatoes look dry, spray with oil. Bake for 30 minutes.

Prepare Dijon Mustard Chicken

Ideally, you want each chicken breast to be about 5-6 oz raw. If it is bigger, then cut the chicken lengthwise in half. Place the chicken breasts on a cutting board in a single layer. Cover with plastic wrap and use a meat tenderizer to flatten the chicken to make them the same thickness. This helps them cook at the same rate and prevent some pieces being overdone and others being underdone. Place chicken in a container with a lid or a gallon size bag.

In a small bowl, mix mustard, olive oil, and cayenne pepper. Add mixture to chicken and coat each piece. Close container and store in refrigerator.

Prepare Zucchini

Wash and chop zucchini. Place zucchini in the bowl used to prepare the sweet potatoes. Add olive oil and pepper.  Mix to evenly coat zucchini.

Add Chicken and Zucchini to Sheet Pan

dijon mustard chicken with spiced sweet potatoes and zucchini on sheet pan

After sweet potatoes have baked for 30 minutes, take out the sheet pan and flip sweet potatoes. Add chicken and zucchini in a single layer. Bake for 15 minutes or until internal temperature of chicken reaches 165°F. If potatoes and zucchini need more time, then remove chicken. Continue baking potatoes and zucchini until your preferred doneness.  

If meal prepping, divide chicken, sweet potatoes, and zucchini evenly into 5 meal prep containers.

Tips

  • Use a food thermometer to ensure chicken is cooked thoroughly. The USDA states the safe minimum internal temperature for chicken is 165°F. Checking the temperature prevents dry chicken and ensures it is cooked safely.
  • Add another sweet potato if you want more fiber and carbs.
  • Don’t like zucchini? Try broccoli, asparagus, or any vegetable you love.

How to Store Dijon Mustard Chicken

Store in an airtight container in the refrigerator. The USDA states leftovers can be stored safely in the refrigerator for 4 days. I tend to meal prep on Sundays and have my meals for Monday through Friday. I ensure I reheat my food thoroughly and toss it if it ever smells funky.

Meals can also be stored in the freezer to last longer. Chicken usually freezes well. Take the container out the night before to thaw in the refrigerator.

More Meal Prep Recipes:

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Dijon mustard chicken and spiced sweet potatoes sheet pan meal

Dijon Mustard Chicken and Spiced Sweet Potatoes Sheet Pan

Dijon mustard chicken with cinnamon and cayenne pepper sweet potatoes plus zucchini all baked on a sheet pan for easy meal prep.
5 from 1 vote
Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Course Main Course
Cuisine American
Servings 5
Calories 453 kcal

Ingredients
  

Sweet Potatoes

  • 2 sweet potatoes (about 860 g)
  • 2 tsp. olive oil
  • 2 tsp. cinnamon, ground
  • 1/2 tsp. cayenne pepper, ground

Chicken

  • 2 lbs. chicken breast raw
  • 1/3 cup dijon mustard
  • 1 tsp. olive oil
  • 1/2 tsp. cayenne pepper, ground

Zucchini

  • 3 large zucchini (about 1050 g)
  • 1 tsp. olive oil
  • 1/2 tsp. black pepper

Instructions
 

Sweet Potatoes

  • Preheat oven to 400°F. Line large sheet pan (or 2 sheet pans) with foil. Spray with oil.
  • Wash and peel sweet potatoes. Cut sweet potatoes into 1-inch pieces.
  • In a medium bowl, mix sweet potatoes with olive oil, cinnamon, and cayenne pepper. Mix until sweet potatoes are evenly coated.
  • Place sweet potatoes on one side of the sheet pan. Spray with oil if potatoes seem dry. Bake for 30 minutes.

Chicken

  • While sweet potatoes are in the oven, prepare chicken. Cut chicken breasts lengthwise if needed to have each piece weigh about 5-6 ounces.
  • Place chicken on cutting board. Cover with plastic wrap and use meat tenderizer to make each piece of chicken the same thickness.
  • Place chicken in container that has a lid or use a gallon size bag.
  • In a small bowl, mix mustard, olive oil, and cayenne pepper. Add mixture to chicken and coat each piece of chicken. Close container or gallon size bag and store in refrigerator.

Zucchini

  • Wash and chop zucchini. Place zucchini in same bowl used to prepare sweet potatoes. Add olive oil and pepper. Mix to evenly coat zucchini.

Add Chicken and Zucchini to Sheet Pan

  • After sweet potatoes have baked for 30 minutes, take out sheet pan and flip sweet potatoes. Add chicken and zucchini or use a second sheet pan if needed.
  • Bake for 15 minutes or until internal temperature of chicken reaches 165°F. If sweet potatoes and zucchini need more time, then remove chicken and continue baking until your preferred doneness.
  • If meal prepping, divide chicken, sweet potatoes, and zucchini evenly into 5 meal prep containers.

Notes

Nutritional information is provided as a courtesy only. This information comes from online calculators. Figures are only estimates.

Nutrition

Calories: 453kcalCarbohydrates: 43gProtein: 47gFat: 10gFiber: 8g
Keyword high protein, meal prep, sheet pan
Tried this recipe?Let us know how it was!

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